Probably everyone knows about the benefits of B vitamins. Today we’ll talk separately about such an element as B1 - a vitamin necessary for metabolism and blood formation, a unique microelement that is very important for the normal functioning of the nervous system, good brain function and the whole organism. Doctors also call it thiamine.
Why is B1 (Vitamin) necessary?
First of all, he is involved in metabolism. Its main function is to regulate the metabolism of carbohydrates and fats in all body tissues. By the way, this is an important nuance that the creators of vitamin complexes for weight loss pay attention to. The lack of any element, and especially B1 (vitamin activity and youth), entails a slowdown in metabolism. It is thanks to B1 that each cell begins to actively generate the energy necessary for life and the implementation of specific functions. Since all tissues and organs are full of energy, the body lives a full life, the muscles, brain and nervous system work equally well, therefore, we are all in time and not too tired.
Many may argue that this is not entirely true, because energy enters the body from fats and carbohydrates. What does B1 (vitamin) have to do with it? The fact is that body cells cannot use fats and carbohydrates in their pure form, only the ATP molecule is important for them. That is, fats and carbohydrates must be transformed into adenosine triphosphoric acid, otherwise, with an abundance of nutrients, the cell will remain hungry. This is the great mission of such an element as B1. Vitamin triggers processes that convert fats and carbohydrates into a form in which the cell can metabolize them.
First of all, with a deficiency of thiamine, cells of the nervous system suffer, because they require a constant influx of energy and do not have the slightest supply of it. The costs are enormous, energy provides a quick transmission of impulses along nerve fibers.
Thiamine Absorption
It is with food that we should receive vitamin B1. What this element contains, we will analyze in more detail a little later, and now we will consider how its assimilation occurs. Thiamine is absorbed into the bloodstream from the small intestine. This process is saturated, that is, the amount of vitamin that can be absorbed into the blood is limited. That is why an overdose of B1 is almost impossible. Only 10 mg of this element can enter the bloodstream from the small intestine per day, the rest will be excreted with feces. Of course, this only applies to the natural intake of vitamin A from food. Injection also delivers substances directly to the blood, bypassing the gastrointestinal tract.
Often a deficiency of such an important trace mineral as thiamine (vitamin B1) is caused by gastrointestinal diseases. This can be a peptic ulcer of the stomach and duodenum, colitis and other ailments characterized by a violation of the structure of organs. In this case, the absorption of the vitamin can be difficult, and against the background of a completely nutritious diet, injections must be additionally prescribed.
What happens after this element enters the bloodstream? Thiamine spreads to all tissues and organs, after which it performs its physiological functions. First of all, it enters the brain and nervous system, according to the residual principle, vitamin B1 is distributed between the skin and hair cells. After thiamine has fulfilled its function, it is subject to destruction in the liver and excretion from the body along with urine. This cycle takes place in our body, vitamin B1.
B1 deficiency in the body
We definitely need to monitor the content of vitamin B1 in everyday food and introduce additional sources of this element into the diet. Why is this so important? Because water-soluble vitamins do not accumulate in the body, and for the normal functioning of our body, their daily intake is necessary. I would like to draw the attention of girls who practice starvation, combining it with the intake of the vitamin complex, that vitamin B1 itself is only a catalyst for the transformation of fats into energy. Thus, if you didn’t eat anything, but drank only the vitamin complex, your cells will remain hungry, which will affect your health.
How is vitamin B1 deficiency manifested? We can observe two options - hypovitaminosis or vitamin deficiency. In the first case, the patient will notice a decrease in mental activity, a deterioration in the activity of the nervous, digestive and cardiovascular systems. A severe and prolonged deficiency of this element leads to serious diseases, which are called beriberi and Korsakov’s syndrome.
What negative consequences do we see if a person loses vitamin B1 for a long time? Thiamine deficiency leads to a violation of carbohydrate and fat metabolism. Carbohydrates are not processed into the ATP molecule, and therefore, products of incomplete processing of carbohydrates accumulate in the blood, and this is lactic acid and pyruvate. These metabolites penetrate the cells of the brain and spinal cord and disrupt their work, as they are highly toxic substances. Due to the deficiency of ATP molecules, constipation, atrophy, and neurological disorders progress. In children, due to the lack of energy that should have come from carbohydrates, proteins begin to be consumed, which entails a developmental delay.
Hypovitaminosis syndrome B1
Those who have already experienced the effects of micronutrient deficiencies know how much vitamin B1 is needed. Patient reviews confirm that they attributed their condition to dozens of different diseases and tried to treat them, but everything turned out to be much simpler. So, you can observe several symptoms at the same time, or only one of them. This irritability and insomnia, fatigue and inability to concentrate, depression and poor memory.
Physiological changes manifest themselves in the form of chills, when the room is warm enough, impaired coordination of movement, sluggish appetite, shortness of breath even with minor physical exertion. In addition, you may notice a decrease in blood pressure and severe swelling of the arms and legs.
If the patient has a chronic lack of thiamine, then you can observe a constant headache, poor memory and shortness of breath. In addition, the person gives a staggering gait and general weakness.
Products - Thiamine Sources
So, we have already figured out that B1 is extremely important for the normal functioning of all organs and systems. It improves blood circulation and helps cell renewal, provides a person with vital energy and increases mental abilities, especially this is important in childhood. The school period is an already big test for the child, and if you do not provide his diet with everything necessary, this can affect academic performance. What foods contain the highest amounts of vitamin B1 to be enough to provide the body with precious energy?
Plant products
No wonder nutritionists say that vegetables should be on the table every day. It is potatoes, carrots, Brussels sprouts and broccoli that are good sources of B1. But they are not alone. A terrific source of B vitamins are legumes. These are beans, peas and lentils. Ideally, these products should be on the table a little every day. Do not forget the bakery products made from wholemeal flour with the addition of bran. Indispensable sources of B1 are nuts, including peanuts, which are considered to be nuts, although they are legumes. In summer, you need to eat more greens, because the leaves of parsley and spinach also have a lot of thiamine. In winter, dried fruits, in particular raisins and prunes, seeds and cereals: rice, buckwheat, oatmeal, will help us out.
This is a fairly wide range of products, they are available and can be on your table daily. So, we have listed only plant products, we turn to food of animal origin.
Animal products
If you want to be healthy and beautiful, daily you need to combine vegetables and meat, fish and cereals, fruits and dairy products in your plate. Only in this way you will receive a complete diet that will provide you with everything you need. So, what animal foods have a lot of vitamin B1? This is primarily red meat, that is, pork and beef. White meat (chicken), despite being popular among healthy eating programs, contains little to eat other than protein. On the second place are offal: liver, kidneys and heart - therefore, liver can take its rightful place on the table. The following are fish, eggs (yolk) and milk.
It should be noted that if you set a goal to lead a healthy lifestyle and optimize your diet, then you need to exclude drinks such as tea, coffee and alcohol, as they can destroy the vitamins of group B. You should reduce sugar to the maximum and stop smoking. Then all vitamin B1 that comes with food will be used for the good of the body.
Consumption rate
For an adult, an average of 1.1 mg of thiamine per day is needed. For men, this dose is slightly higher - 1.2 mg. Pregnant and lactating women are supposed to consume about 1.4 mg per day. It is clear that it is possible to accurately measure the amount of thiamine only with the use of vitamin complexes. But you can be sure that by optimizing your diet, introducing a sufficient amount of meat and fish products, as well as fresh vegetables and fruits, you will be provided with everything you need. Moreover, an overdose of vitamin B1 is impossible by eating foods containing it. After all, the body will take only as much as it needs.
Medical use
Sometimes doctors additionally prescribe a substance such as vitamin B1. Instructions for use say that you should take thiamine only on the recommendation of a doctor and on the basis of tests. The doctor can choose any form of the drug at his discretion - injections or tablets. Indication for use can be not only vitamin deficiency, because thiamine is used as part of complex therapy in the treatment of many diseases (neuropathy, anemia, encephalopathy, atherosclerosis, hepatitis, neuritis, neuralgia and many others).
Often skin ailments and severe intoxication are the reason for the doctor to prescribe B1 (vitamin). The instruction confirms that it is a powerful antioxidant that helps the body with poisoning and treatment for alcohol dependence.
Vitamin B1 for skin and face
Of course, a sufficient amount of thiamine in the body is a prerequisite for the skin and hair to look amazing. Today there are many mask recipes in which thiamine chloride injection is added . It should be noted that such use does not have any therapeutic effect. If the problem is inside the body, then vitamins B1 should be taken inside. A hair mask with the addition of thiamine can only support the appearance of curls, but nothing more.
Summary
Vitamin B1 is a vital trace element, and care must be taken to ensure that the body does not lack in it. First of all, you need to optimize your diet, include healthy foods rich in various nutrients, including vitamin B1. If it is impossible to comply with this rule (a busy schedule, business trips), you can eliminate the lack of trace elements with the help of a vitamin and mineral complex, but it should be prescribed only by a doctor.